I visited the “new” Yankee Stadium again this past week. This was my 4th trip to the new stadium (Yankees beat the White Sox – Yeah!)
I’m very happy to see the calories listed on all the food vendor signs and they even have a healthy fruit stand.
Being a nurse and a woman trying to control my weight I have to say I think this is a great and long overdue service. The amount of calories listed in many of the foods was very surprising.
Being at a baseball game I wanted my traditional ballpark hot dog, and did select the smaller portion rather than the footlong which saved me some calories. Of course a lite beer goes very well with the hot dog.
Then later I had some popcorn, and was surprised by the number of calories present in the “large” which was the smallest portion size available.
Next day I spent a little extra time at the gym to burn off the extra calories I had enjoyed at the game.
I started to wonder: Do most people really pay attention to this information? Do people make decisions based on the caloric intake? I decided to try my first blog poll.
Please let me know your thoughts….
There is a general perception that snacking is bad and you need to cut out snacking if you want to lose weight. Well, the opposite is actually true.
It is important to eat regularly, every 3-4 hours to maintain your metabolic rate, promote stable blood sugar levels, and prevent insulin spikes. By maintaining a high metabolism you boost the calories you burn throughout the day, which helps you lose weight. By maintaining stable blood sugar levels and preventing insulin spikes you will prevent drops in energy.
Now, this doesn’t mean just any food will work. You need to select heart healthy snacks. This means eating snacks that balance carbohydrates with protein and/or heart healthy fats. Fat and protein slow the breakdown of carbohydrates, preventing the rapid rise in blood sugar and the corresponding increased insulin release.
Here are healthy snacks that are high in carbohydrates:
- Whole grain crackers
- Dried Fruit
- Fig bars
- Fresh fruit
You can make these snacks heart healthy by combining with a protein. These protein sources that are easy to include with snacks:
- Glass of skim milk
- Peanut Butter
Here’s an example of how you can apply this to your daily snacks.
Mid-morning snack: Yogurt with granola
Mid-afternoon snack: Nuts mixed with dried fruit
Evening snack: Light frozen yogurt topped with strawberries
Balancing the carbohydrates and protein in your snacks is just one of many factors that affect weight loss. To drastically increase your success with losing weight and keeping it off you must wade through all the weight loss information available and sort out what works from what doesn’t. Many methods used to lose weight are ineffective and some may even sabotage your weight loss efforts. Sign up for the FREE teleclass to learn which weight loss strategies really work. Visit http://www.goldbar.net/ua/link.php?affID=Heartstrong_ad to learn more today.
A new study published in the Journal of Clinical Investigation (April 2009) has reported that fructose sweetened beverages may be more harmful than glucose sweetened products. This study followed 32 overweight or obese men and women for 10 weeks. Some of the people drank fructose-sweetened beverages (totaling 25% of their daily caloric intake) and some people drank glucose-sweetened beverages. Both groups gained weight during the trial but the people consuming fructose gained most of their fat in the belly area. Belly fat has been previously linked to an increased risk for diabetes and heart disease. Also people in the fructose group had higher LDL (bad) cholesterol levels and more insulin resistance. The people who drank the glucose beverages gained weight but it was a subcutaneous fat which is not as detrimental to our health.
High fructose corn syrup is commonly used in the United States and is worse for your health than other sugars. So read those food labels and try to cut down on the processed foods, avoid “high-fructose corn syrup” products!
Usually high cholesterol is considered an adult problem, most kids may not even know what cholesterol is…
With the increase in childhood obesity and diabetes, cholesterol screening is now being recommended by the American Academy of Pediatrics in children between the ages of 2 and 10. Children at higher risk for cholesterol problems include: kids who are overweight/obese, have diabetes, have high blood pressure and/or have a family history of early heart disease. LDL (which is the “lousy” or bad) cholesterol levels for children should be 130 mg/dl or lower.
If your childs cholesterol level is elevated healthy lifestyle changes should be implemented. Children need at least 60 minutes of exercise every day, limit portion sizes, weight loss strategies (if overweight) and follow a low fat/low sodium diet. Cholesterol medications should be considered if a child has a LDL cholesterol level above 160 mg/dl plus 2 risk factors for heart disease, or if your child’s LDL cholesterol is above 190 mg/dl even if no other risk factors are present.
Elevated cholesterol levels in children are predictive of future heart problems – so it’s important to start early and encourage your children to develop heart healthy habits!
Visit www.heart-strong.com for more heart healthy tips (Kids section called “Little Hearts”)
Fast food is convenient and inexpensive. But can you eat healthy meals at the fast food chains? What if you are trying to lose weight or maintain your weight?
McDonald’s Big Mac Value Meal can be very tempting – you get lots of food and it doesn’t cost a lot. But let’s consider the cost to your health 1,220 calories 58 grams of total fat and 1,310 mg of sodium. Can your body afford that??
We all like our occasional burger (remember moderation is key). So what are the healthier alternatives when eating fast food…
Let’s start with Hamburgers:
-select a single patty or junior size (even kid’s portion)
-skip the cheese, mayo and special sauces
-add as much lettuce, tomato and onions as you like
What about those Chicken Sandwiches or Nuggets:
-select baked, broiled or grilled chicken
-again skip the cheese, mayo or special sauces
-pile on the lettuce, tomato and onions
-skip those chicken nuggets (contain lots of trans fat – you can almost hear your arteries clogging while you eat them)
How about Fish Selections:
-fish is definitely heart healthy but NOT when it’s fried (I know it tastes good but you lose all the heart healthy benefits when you fry fish)
-avoid tartar sauce and cheese
Now let’s look at Subs and Deli Sandwiches:
Subway has commercials talking about how healthy their subs are and how people have lost weight eating there. Well if you make the appropriate choices that may be true but they also have some sandwiches you need to avoid. The Subway 6 inch meatball sub has 530 calories and 26 grams of fat.
-ask for lower fat and/or lower sodium meats
-skip the cheese and mayo
-use vinegar and salt free seasonings
-load your sandwich up with the veggies
Last but not least are the Salads:
Not all salads are heart healthy –if you eat vegetables but then smother them with high fat toppings you lose the nutritional benefits.
-select lots of different vegetables to put on top of your lettuce (remember veggies come in all different colors, your salad should not be just green)
-avoid the bacon bits, cheese and creamy toppings
-use light or low fat, low sodium salad dressings
Avoid the empty calories and liquid sugar sodas – or if you are going to get a soda order the small size.
And last but not least always remember your portion sizes – avoid those super sized meals.
With this economic crisis it can be expensive to take your family out for dinner so if you go to the fast food chains remember you can make some heart healthy selections.
For more heart healthy nutritional info visit www.heart-strong.com also our new book “Take Charge: A Woman’s Guide to a Healthier Heart” lists lots of other heart healthy nutritional advice.